As more adults work from home, long hours spent at a desk can lead to discomfort or even injury. Neck, back, shoulder pain, and repetitive strain injuries are common problems that arise from poor desk ergonomics. But with a few adjustments to your workspace, you can prevent these issues and ensure a more comfortable workday.
Why Desk Ergonomics Matter
The way you sit, the height of your desk, and the position of your computer all affect your posture and muscle strain. Without proper support and positioning, your body is forced into uncomfortable positions, which, over time, can lead to strain and injury.
Key Tips for Good Desk Ergonomics
Chair Height: Adjust your chair so that your feet are flat on the floor and your knees are level with or slightly lower than your hips. Your back should be supported by the chair’s lumbar support.
Screen Position: Your computer screen should be at eye level, about an arm's length away. This prevents you from craning your neck or hunching forward, which can lead to neck and shoulder pain.
Keyboard and Mouse Positioning: Keep your keyboard and mouse at a height where your elbows are at a 90-degree angle. Your wrists should be straight, not bent upwards or downwards. Consider using a wrist rest to reduce strain.
Frequent Breaks: Sitting in one position for too long can cause stiffness and muscle fatigue. Aim to take short breaks every 30 minutes to stand, stretch, and move around.
Desk Setup: Ensure your desk has enough space for all of your work materials without causing clutter, which can lead to awkward reaching or bending.
Physiotherapy and Ergonomics
If you’re already experiencing discomfort or pain from poor ergonomics, physiotherapy can help. We can provide guidance on posture correction, muscle strengthening exercises, and mobility techniques to ease any strain caused by your desk setup.
At Stork Mobile Physiotherapy, we offer in-home physiotherapy to assess your workspace and provide ergonomic recommendations tailored to your needs. No need to leave your home or office—we come to you!
Contact Us
If you're experiencing any pain from your desk setup or need help with ergonomics, reach out to Stork Mobile Physiotherapy. Schedule your appointment online here or call us at 587-606-2291 for expert support.
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